Muffins are one of those foods that can pack a surprising amount of fat and sugar.

Not these, though. They’re healthy enough to tuck into a lunch bag or pull out for an after-school snack.

And they’re not just for kids — One muffin, with just 54 calories and a full gram of fiber, would be a nice nibble during a coffee break.

BERRY BANANA MINI-MUFFINS
Yield: 4 dozen

1 1/2 cups whole-wheat flour
1 cup all-purpose flour
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon salt
2 eggs, slightly beaten
2 ripe bananas, mashed
1 cup freshly shredded carrots
1/2 cup buttermilk
1/2 cup honey
1/4 cup vegetable oil
1 cup frozen wild blueberries

Preheat oven to 400 degrees. Lightly coat 48 mini-muffin cups with nonstick cooking spray.

In medium bowl, combine flours, baking powder, baking soda, cinnamon and salt. In another medium bowl, combine eggs, bananas, carrot, buttermilk, honey and oil. Make a well in center of flour mixture. Pour in egg mixture; stir just until moistened. Gently stir in blueberries. (Batter will be lumpy.)

Spoon batter into prepared muffin cups, filling about 2/3 full. Bake until wooden pick inserted in center comes out clean, about 10 minutes. Cool muffins in pan for 5 minutes. Serve warm.

Per muffin: 54 calories; 1.5g fat; 9mg cholesterol; 63mg sodium; 9.5g carbohydrate; 1g fiber.

Tip: If desired, bake batter in 12 regular muffin cups for about 15 minutes. Each muffin will have 216 calories; 6g fat; 36mg cholesterol; 252mg sodium; 38g carbohydrate; 4g fiber.

Recipe and photo courtesy of Dierbergs School of Cooking